Zoe Garland Coaching

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10/06/2023

Hell and Back 2023 👹

Inspiring the kids 👧🏼😂

28/12/2022

✨ Don't let guilt take over ✨

A few days of over indulging isn't going to ruin weeks or months of training so don't panic. Just slowly get back into a similar routine as before, one thing at a time if necessary.

If you're just getting started:
Firstly, fair play to you!
Secondly, don't change everything all at once. Start small and begin to trust and enjoy the journey, rather than focus on the destination.

Drop me a 📩 if you need a little help getting started.

17/07/2022

Harry Styles • As It Was

08/06/2022

✨ Inspirational Women on Wednesday ✨

To all those who recognise the importance of rest and relaxation:

There is often a lot of pressure on people, especially women, to look their best. Therefore, they work and work and work at it, nearly always searching for something unrealistic.

And one thing they forget?
To take time to REST, RELAX and RECHARGE.

This week I'm in Mallorca, taking a week out ⛱

⌚ I didn't bring my smart watch; a difficult decision but one that I felt necessary in order for me to fully relax and switch off.

👣 I'm not counting steps, looking at calories or watching what I eat or drink.

🥂 This week is for me to enjoy to the full. I don't need to better myself this week. I just need to chill and recharge the batteries.

If you're a gymaholic or workaholic, you should try it sometime!

If you want help living a life you enjoy but also getting and maintaining results - get in touch 📩

10/05/2022

✨ 🇵 🇪 🇷 🇸 🇵 🇪 🇨 🇹 🇮 🇻 🇪 ✨

I would be lying if I said I wasn't annoyed over this 😅 It was the first day in weeks that I hadn't reached my goal and that disappointed me.

However, when I stepped back and looked at the bigger picture I realised:
🔹 I reached my steps and even overachieved for the previous 3 days.
🔹 I was tired and my body needed a break that day.
🔹 I still got a decent amount of steps in so I can't call the day a complete write-off.

What did I do?
I realised it was a blip and I got back on track!

Nobody's perfect.
Don't throw in the towel.
Pick yourself up and move on!
Do better the next day and start to feel good again 🙌

If you ever have a bad day and need some perspective, 👉📩

ZG

04/05/2022

✨ 𝕀𝕟𝕤𝕡𝕚𝕣𝕒𝕥𝕚𝕠𝕟𝕒𝕝 𝕎𝕠𝕞𝕖𝕟 𝕠𝕟 𝕎𝕖𝕕𝕟𝕖𝕤𝕕𝕒𝕪 ✨

So a few people have asked me to consider posting about women in sport and what better woman to start with than...

KATIE TAYLOR!

There is no better role model than this woman; she is confident, yet humble and her passion is admirable.

03/05/2022

Is this you? ⬇️

🔹 Don't pack it in over a few bad days.

🔹 It hasn't set you back as much as you think.

🔹 It's great to be able to let loose every once in a while.

🔹 Enjoying yourself is important.

Now, if you haven't already, plan the rest of your week, think about your goals and let's get back on track!

Well done to my clients who are looking to put the weekend behind them and make the choice that will benefit them.

If you need any help, you know what to do 📩

ZG

01/05/2022

✨ 𝗧𝗵𝗲 𝗲𝗮𝘀𝗶𝗲𝘀𝘁 𝘄𝗮𝘆 𝘁𝗼 𝘀𝘁𝗮𝘆 𝗺𝗼𝘁𝗶𝘃𝗮𝘁𝗲𝗱 𝘁𝗼 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲... ✨
...𝑭𝒊𝒏𝒅 𝒂 𝒔𝒑𝒐𝒓𝒕 𝒐𝒓 𝒂𝒏 𝒂𝒄𝒕𝒊𝒗𝒊𝒕𝒚 𝒕𝒉𝒂𝒕 𝒚𝒐𝒖 𝒍𝒐𝒗𝒆!

To be a part of a team and a club that shares so much passion is a wonderful feeling.

For me, being on a hockey pitch never feels like a chore. I stay fit because I love the game and fitness comes along with it.

Would I stay motivated to go for runs every other day over a period of 8 months? Honestly, probably not.
Do I stay motivated to play hockey? Absolutely.

After a wonderful season, I'm already missing the sessions, the matches and the laughs! So the motivation is lingering with the anticipation of next season already.

A team sport is excellent for keeping you active and keeping you accountable...
..AND it's an enjoyable way of doing it!

Don't believe me? Just swipe ➡️

ZG

24/04/2022

Following on from my previous post...

The best way to ensure you get your steps in is to get one of these!!

24/04/2022

👣 𝑻𝒉𝒆 𝒊𝒎𝒑𝒐𝒓𝒕𝒂𝒏𝒄𝒆 𝒐𝒇 𝒔𝒕𝒆𝒑𝒔 👣

If you can't seem to take control of any other part of your day, set a step goal and decide to reach it no matter what.

It's a small achievement but feels so good when you reach it, and even better when you go above and beyond.

𝗬𝗼𝘂𝗿 𝗴𝗼𝗮𝗹 𝗱𝗼𝗲𝘀𝗻'𝘁 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗯𝗲 𝟭𝟬,𝟬𝟬𝟬 𝘀𝘁𝗲𝗽𝘀!
🔹Choose a starting goal based on where you're at now.
🔹If you rarely get anywhere near 10,000 steps then it won't be realistic to set it at that. Set your goal at 6,000 or 8,000 - something achievable and then build it up from there.
🔹If you usually get 10,000 steps then why not try to challenge yourself to a goal of 12,000 or 15,000?

Step count is often determined by your job. Sedentary workers will always find it more difficult but there really is no valid excuse. There are many ways to increase your step count.
🔸A walk in the evening time or when you're off work. It doesn't matter what the weather is like or if you have to mind the kids. Dress for the weather and bring the kids with you.
🔸 Park at the far end of the car park. Whether it's at work or the shops, there are always empty spaces further from the door (a bonus!).
🔸 Challenge a friend to a daily or weekly step competition.
🔸 When meeting friends, go for a walk and a coffee instead of sitting down for your catch up.

It's good to be aware of your weekly goal too so that if you don't reach your daily goal, you can make up for it. For example, if your daily goal is 10,000, your weekly one would be 70,000 so it's not the end of the world if you don't meet 10,000 one day as you've still met your target if you reach 70,000 by the end of the week.
Just don't leave all your steps to the last days! Try to keep it as even and consistent as possible.

So let's step it up this week and get moving! 😉

ZG

08/02/2022

✨ 𝑮𝒐𝒂𝒍 𝒔𝒆𝒕𝒕𝒊𝒏𝒈 ✨

Be SMART when setting goals.

Specific
Measurable
Achievable
Realistic
Time-bound

One of my goals at the moment is to be able to perform one full pull up without any bands in the next 8 weeks 💪

Why did I not set it to 3 pull ups?
🔹Small steps are more achievable.
🔹If I reach one pull up, I've achieved my goal. If I reach 3, I've overachieved.
🔹If I set it to 3 to start with and don't manage it, I'm left feeling like I've failed.

✳️ I don't currently have a coach so sharing this goal publicly will be a good way of keeping myself accountable! ✳️

ZG

17/01/2022

😋 𝑺𝒊𝒎𝒑𝒍𝒆, 𝒚𝒆𝒕 𝒕𝒂𝒔𝒕𝒚 😋

🍽 Tonight's dinner 🍽
Salmon with rice and veg.

One of my firm favourites because it's a low calorie dinner, it's so easy to cook and it's so tasty.

🔸 Cover salmon fillet in sweet chilli sauce and wrap in tinfoil.
🔸 Put it in the oven for 20 mins
🔸 Fry up the rice
🔸 Boil the veg

Thank me later!

ZG

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Kildare

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https://linktr.ee/zoegarland

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